Paused Barbell Hip Thrust

Hip thrust with a pause at the top, at the point of peak glute contraction.

• Compound
• Barbell
• Beginner

How to do it

• Pause for 1–2 s at the top with the glutes squeezed and the bar steady
• Upper back on the bench and chin tucked
• Drive through the heels and lock out by squeezing the glutes, without arching the lower back

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Rise for 1 s to full extension, pause 1–2 s at the top, and lower for 2 s under control

Common mistakes

• Hyperextending your lower back instead of extending your hips
• Releasing the glutes and letting the hips drop during the pause

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Hip Thrust
• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift